EXERCISE GUIDE
Barbell Deadlift
Lift a barbell from the floor by extending the hips and knees while keeping the trunk stable.
01Muscles used
Main muscles
- Gluteus maximus
- Quadriceps
Assisting & stabilizing muscles
- Hamstrings (hip extension)
- Lats and trapezius (bar and shoulder support)
- Forearms (grip)
- Spinal erectors and abdominals (trunk bracing)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Use light, evenly loaded plates with collars on a level floor. Set feet about hip-width, bar over midfoot; hinge and bend the knees to grip outside your legs with thumbs wrapped.
- Brace with a neutral back and neck, arms long. Build tension without jerking, then push through your whole feet and extend hips and knees together, keeping the bar close.
- Stand tall with the bar in front of your thighs. Do not curl it or lean backward.
- Move hips back and lower the bar near your legs. Bend knees as it clears them, set both plates down gently and pause to breathe and reset.
04Technique cues
- Do not let the hips shoot up before the bar. Keep elbows straight and grip steady.
- The back stabilizes the lift; it should not repeatedly bend and straighten to raise the bar.
05Cautions
- Reduce the load if the bar drifts forward, your back rounds or momentum takes over. Stop for pain or dizziness.
- Release only when the bar rests fully on the floor. Seek coaching if a comfortable floor setup is difficult.